Chef Ray - Baked Greek-Style Meatballs with Risoni - Coach Ray

Coach Ray

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Healthy Recipe
Chef Ray

Chef Ray – Baked Greek-Style Meatballs with Risoni

This dish provided me with dinner and lunches for the week. Packed with flavour and sustenance, this meal ticked many boxes.

From: Lennon, Amanda (Aug 2019) in: Mince Charming Healthy Food Guide

Serves 6

  • 500g lean lamb mince
  • 1 cup fresh multigrain breadcrumbs
  • 1 medium brown onion, finely chopped
  • 2 egg whites
  • 1 tablespoon olive oil
  • 1 large carrot, diced
  • 1 small fennel bulb, halved, thinly sliced, fronds reserved and chopped
  • 1 cup risoni
  • 3½ cups reduced-salt chicken stock
  • 2 cloves garlic, crushed
  • 400g can no-added-salt chopped tomatoes
  • 2 tablespoons no-added-salt tomato paste
  • 8 cups baby spinach
  • 75g feta
  • 2 teaspoons lemon zest
  1. Preheat the oven to 160°C/320°F. In a bowl, combine the lamb, breadcrumbs, onion, cumin and egg whites. Shape into 16 meatballs. Spray with oil.
  2. Heat half of the olive oil in a large 2.5L or 10-cup capacity ovenproof dish over medium. Add meatballs and cook, turning occasionally, for 5 minutes, or until browned. Transfer meatballs to a plate.
  3. Add remaining oil to dish. Cook carrot and fennel, stirring for 3 minutes, or until soft. Add risoni, stock and garlic, and stir to combine. Add stock mixture, canned tomatoes and tomato paste, and stir to combine. Bring to the boil. Remove from heat. Add meatballs and cover with foil. Bake for 35 minutes, or until risoni is tender and liquid has absorbed. Remove from oven, stir through baby spinach and stand for 5 minutes.
  4. Serve meatballs in sauce, top with feta, lemon zest and chopped reserved fennel fronds.

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.

Grab my popular eBook Coach Ray’s Top 10 Healthy Recipes for only $7 (normal $27). It is packed full of Healthy Recipes to fuel your training, racing and recovery.

Healthy Recipes

If you enjoyed this recipe here is one I published previously:


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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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